Swings

Buy in:

• 3X3 pullups
• 10 swings/ :15 rest X5 (14kg)

started my usual Wednesday wod:

• drop set swings:
• 1 round:
• 24kg  15/15
• 20kg   25/25
• 14kg   35/35

* then realized with the 2 hr school delay, I could do a longer workout. So.....

WOD:
Tracy's back to basics swings

1 st rotation

20 2 hd sw
20 tr
1 sw, 1 tr x 10 (20 reps)
5/5 1 hand swings x 2 (20 reps)
20 2 hd sw
2 1/2 minutes work/1 min. rest

2nd rotation

20 2 hd sw
1 sw, 1 tr x 10 (20 reps)
5/5 1 hand swings x 2 (20 reps)
20 tr
20 2 hd sw

2 1/2 minutes work/1 min. rest

3rd rotation

20 2 hd sw
5/5 1 hand swings x 2 (20 reps)
20 tr
1 sw, 1 tr (20 reps)
20 2 hd sw

2 1/2 minutes work/1 min. rest

repeat, in order, 10 times = 1000 reps (ends with the 1st rotation btw)


NOTES:::
** all done with the 16kg, except the last round I did with the 14kg. By that time I had already done 1000 swings (if you include the buy in)
** as always, a tough fun workout from Tracy!! =)